How to form healthy eating habits

Deal with the situation before forming a new habit. Do you know exactly how much and what you are eating? Do not rush to answer!

Every day, write down breakfast, lunch and dinner (not forgetting about snacks) in a notebook or application on your phone. This will give you a complete picture of your nutrition.

After a week or two, you can move on to the next part – the analysis of disappointments. Write down all the “food transgressions” and think about the reasons for the incident. Do not fall for false beliefs, try to draw the right conclusions and develop a plan of action for the future. Decide what to do when the second slice of cake is offered to you.

Life is full of situations when you can turn off the intended path, justifying yourself by the behavior of others or by the irresistible force of circumstances. In order not to test yourself for strength once again, bypass pastry shops, restaurants and other places where you might be tempted to eat something forbidden.

Also, cut back on people who force you to break promises you made to yourself. If a friend calls you to a sushi bar three times a week, limit yourself to one visit. Or ask her to go to a vegetarian cafe.

Any changes take time. The habit of eating right will not appear in one day – give yourself at least three months, but better and more. You will have difficult days and even weeks, but soon they will pass. And you will start to be proud of yourself and see the first inspiring results.

Measure your steps towards your dream in centimeters. Got a cheeseburger today? Excellent! Did you drink not five, but only three cups of coffee? Awesome!

Never quit willpower training, even if you have seriously stumbled. We all make mistakes – that’s okay. Moreover, this does not mean that you are worthless. Even in moments of despair, one cannot engage in self-flagellation.

Just keep exercising. The more often we repeat an action, the faster new neural connections are formed in the brain. Moreover, the stronger they become.

Proper nutrition is not a diet, but a way of life. Trying to form a new habit is a tremendous job. That is why it is so important that close people help you in this difficult matter.

First, make your plans public: tell about your goal on social networks – perhaps there will be like-minded people among virtual acquaintances. Second, ask family and friends for help: talk less about food in your presence, not offer you sweets, and support you in difficult times.

Do not become obsessed with your idea – learn to keep your brain occupied with other, pleasant and useful things. Make a list of good memories or household chores that you will refer to whenever you feel like jumping out of it.

This will help you move away from destructive desires and self-doubt. Imagine that you are wearing a waterproof raincoat, and the destructive impulses are just raindrops that roll down it.

There is nothing better than recognizing your own achievements. It is a great motivator and magic booster that will direct you straight to a brighter future. When you feel like you’ve reached a new weight class, reward yourself with a little trip out of town or the purchase of the phone you’ve been dreaming of for a long time. You can afford to take a week off from willpower training.

Notice even the slightest positive changes and rejoice in victory from the bottom of your heart. Over and over again you will feel the strength and desire to continue. Just think: you will look better, become slimmer and prettier, allow yourself beautiful outfits. What is not a reason for pride? Remember – you are changing your life and you are worthy of the reward.

Every time we do something, the likelihood of doing it again increases. Therefore, it is always worth making the best choice. You will never regret this for sure.

Based on the book “The Psychology of Bad Habits”.